My shoulders are a bit angry from yesterday. Out in the garage after 4pm.
2:00 SkiErg (406m)
20 PVC Passes
30 Hollow Rocks
30s Sandbag Hold (100#)
20 alt Side Crunches
Took about 10:45. I split the rocks up 18-12 the last two rounds.
1-2-3-4-5… Strict Pull-ups
2-4-6-8-10… DB Goblet Squats (50#)
2-4-6-8-10… Box Step Overs (24″)
I can’t remember the last time we did an ascending ladder, so it was time. I think I went to single pull-ups after 3, never put the dumbbell down during the squats, and turned to face the box with each step over (also tried to stay lower as I stepped over and turned. Got through the 10th round plus 11 pull-ups and 13 goblet squats.
My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.
10 cal SkiErg
30s Dead Hang
10 DB Push Press (20# DBs)
10 Strict Pull-ups
20 DB Goblet Lunges (50#)
20 cal Row
10 Hand Release Push-ups
I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.
I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.
Out in the garage after 4pm. With Brandi’s knee hurt, I just don’t have as much motivation so far this week. I’ll snap out of it.
4:00 SkiErg (911m)
5/5 Single Arm DB Hang C&J (15#)
5/5 Single Arm DB Hang C&J (30#)
5/5 Single Arm DB Hang C&J (40#)
40 Double Unders
20 Air Squats
5/5 Single Arm DB Hang C&J (50#)
I got through four rounds at about 8:01 and then 37 more double unders somewhere near 8:30. As I was going through that fifth round of double unders I could feel my right calf going and then it gave and I had to stop. FML! I should have stopped as soon as I felt it getting weird.
Later start at 11 this morning so I could work on a project in the basement.
3:00 BikeErg (1,532m)
80′ Lateral Monster Walks
80′ Monster Walks
12 Bird Dog
E40S – 10:00
3 Power Cleans (10 @ 185, 5 @ 195)
Thrilled with that since about a month ago I did an EMOM of 3, using 185 for five rounds and 195 for five rounds. So this was an extra 5x3x185 in the same amount of time!
4 Rounds (each)
15/10 cal SkiErg
16 Single DB Box Step Overs (24/20″, 50/35#)
4 Rounds (each)
200/150m TrueForm Run
24 Russian KBS (53/35#)
With Brandi, doing a round of the couplet while the other person rested. She went first and it took us 13:42 for the first couplet and a total of 25:38 or 11:56 for the second couplet. The first one was much worse, with the step overs really adding up.